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Thursday 17 December 2009

Posted by The Coach on December 16th, 2009

Running Drills
Stable Arm Drill 2 x 25m
Carioca 2 x 10 each direction
Exaggerated Foot Pulls, 3 x 10 each side
Wall Drill, 3 x 20 each leg

Run Throughs
2 x 1.30 min repeats (or 400m) @ 103 cadence
1 x 6 mins (or 1 km) @ 92 – 94 cadence

WOD
3 rounds for time of:
Run 400m
Body Weight Deadlift, 15 reps
Burpee, 20 reps

Post time to comments

Running Shoe Technology (mov)(wmv)


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7 Responses to “Thursday 17 December 2009”

  1. michelle said

    Oh no!!! I slept though my alarm…… sorry guys!

  2. michael a said

    warm up;skipping,x/fit x1rnd,pose.
    wod;3rnds-400mt run
    15 d/lifts(90kg)
    20 burpees

  3. michael a said

    forgot time 17.44

  4. Brett said

    Warm Up – 5 min skipping, 1 crossfit rnd, pose running, 800m + 400m run throughs

    Wod As Read-
    400m run
    15 Deadlifts (70kg)
    20 Burpess
    =11.47

    Absolute killer, still struggling

  5. Adam Piller said

    nice one tonight, felt a bit like “escape from the cell” in terms of intensity and time taken

    wod as rxd 11.03mins

    absolutely stunning effort from Biljana tonight – as rxd!! good work.

  6. Biljana said

    Warm Up – skipping, CF Warm Up x 1 round, Mobility Drills

    Pose Rund Drills & Run Throughs

    WOD
    3 rounds for time of:
    Run 400m
    Body Weight Deadlift (85kg), 15 reps
    Burpee, 20 reps

    Completed as Rx’d – 21:10 Woo Hoo!!! Happy with that! 🙂

    Thanks Adam!! Really cool to train with you and Brad tonight! 🙂 Mentally tough to get through this one – especially with my goat the Burpees but helped with all the encouragement from you guys & Steve & Stef.

  7. Will F said

    WOD
    3rnds for time of:
    Run 400m
    45KG Deadlift x 15
    Burpee x 20

    17.14

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